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Training Log Archive: Nat and the Hat

In the 1 days ending Nov 20, 2021:

activity # timemileskm+m
  Running1 58:44 6.84(8:35) 11.01(5:20) 94
  Walking1 14:48 0.62(23:45) 1.0(14:45) 13
  Total2 1:13:32 7.46(9:51) 12.01(6:07) 107
  [1-5]2 1:00:50

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Sa

Saturday Nov 20, 2021 #

8 AM

Running 58:44 intensity: (20:11 @1) + (26:56 @2) + (9:04 @3) + (2:33 @5) 11.01 km (5:20 / km) +94m 5:07 / km
ahr:174 max:201 shoes: New Balance Summit Unknown

11k done as: 4k EZ w/u, 1.5k hills @ marathon pace (6x120m steep grass hill w/ walk backs), 5.5km EZ w/d. Used XC spikes for hills... getting ready for next week's XC race. Running along the grass strip of the bike path. Did this workout today instead of tomorrow since tomorrow we'll be doing the rogaine with Marcy as a walk.
5 PM

Walking 14:48 intensity: (12:42 @0) + (2:06 @1) 1.0 km (14:45 / km) +13m 13:50 / km
ahr:69 max:96

Marcy walkies

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